Box Breathing – A Technique To Calm Your Body And Mind

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Box breathing is also known as Square breathing. It has been positively associated with reducing stress, anxiety, better sleep and improved heart health and depression.

It has four main parts: INHALE, HOLD, EXHALE, HOLD.

It is a powerful stress reliever and an excellent way to calm down a worried and anxiety-filled mind. It helps us breathe deeper and better. Anyone can practice this exercise. It is a great way to relax our body and mind.


It can be practiced anywhere, anytime, but it’s best to do the first square breathing practice at a designated time and place

Find a quiet place to do the practice where you won’t be disturbed. You’ll need just 5 to 10bminutes to focus.

Get seated in the proper position, back is straight hands in the lap, one on top of the other and palms up. If you’re seated on the ficor or on a cushion with your legs crossed, you can place your hands palms up on both of your knees.

Note: You can also gently close your eyes, if you like. Or, you can simply lower your eyelids and loosely focus your vision approximately 3 to feet down and in front of you.

Exhale all of the air out of your lungs.

Box breathing is a technique that heightens performance and concentration while also being a powerful stress reliever. It’s easy to do, quick to learn and can be highly effective.

Steps to start BOX BREATHING

1. Close your eyes, breathe in through your nose while counting to 4 slowly. You should feel the air enter your lungs.

2. Hold your breath while counting to 4. Try not to hold your nose shut or firmly hold your mouth shut, simply avoid inhaling or exhaling for 4 seconds.

3. Begin to slowly exhale for 4 seconds.

4. Repeat steps 1-3 for 4 minutes or until you begin to feel calm.

Life isn’t about finding yourself, it’s about creating yourself.

Live more, complain less. More smiles, less stress. Less hate, more blessed.


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